Tip 1 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 2 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 3 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 4 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 7 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 8 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 9 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 10 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.